Tuesday, January 29, 2013

Ground to Rack, Hang to Rack, Rack to Overhead

Every thirty seconds for 10 minutes

1 Power Clean
1 Hang Clean
1 Push Jerk
1 Dead-lift to Ground




OH those lunges hurt!

AMRAP in 15 minutes

6 Ring Dips
12 Lunge Steps (95/65)
24 Box Jumps

Cool Down

200 Sit-ups



Squat Clean

Squat Clean

1-1-1-1-1

EMOTM for 10 min

2 Squat Cleans @ 75%




Wednesday, January 23, 2013

Chopped up and Rested Fran

3 Rounds for time
Rest exactly one minute between rounds

9-6-3

Thrusters (95/65)
Pull-ups





Sunday, January 20, 2013

Saturday Team Challenge

In groups of 3
One athlete working, one resting, one holding a body position

200 Push Press (75/55)
200 Overhead Squats (45/35)
200 Flutter Kicks
*one athlete from the group must hold a "boat" position

200 Toe Taps
200 Sumo Dead-lift High Pulls (53/35)
200 Jumping Lunges
*one athlete from the group must hold a "plank" position




Warm Up: Birdie on a Pirch


Friday, January 18, 2013

Bar MU

For time:

50 KB Squats (53/35)
25 Hand Release Push-ups
5 Bar Muscle Ups
40 KB Squats
20 Hand Release Push-ups
4 Bar Muscle Ups
30 KB Squats 
15 Hand Release Push-ups
3 Bar Muscle Ups
20 KB Squats 
10 Hand Release Push-ups
2 Bar Muscle Ups
10 KB Squats
5 Hand Release Push-ups
1 Bar Muscle Up



Death By Strict Pull-ups

EMOTM for 15 minutes



Perform one strict pull-up the first minute, two during the second minute, three during the third minute, and continue until fifteen pull-ups during the fifteenth minute. If you are unable to make it until the fifteenth minute, complete 2 Turkish Get-ups for each minute that you failed on (e.g. if you make it only until the tenth minute you must do 10 Turkish Get-ups). 

Burpees n' Dead-lifts

TABATA for 8 minutes

alternating 
Deadlifts @ Bodyweight
Burpees


then....

Max Box Jump




Tuesday, January 15, 2013

Cards


Power Cleans (115/75)
Plate Sit-ups
Hand Release Push-ups
Candlestick to Stand on One Leg



Strictly for You

10-1 Strict Pull-ups
1-10 Burpee Box Jumps 

then.....

EMOTM for 10 minutes

2 Dead-lifts @ 85% of 1RM
5 Toes to Bar



WOD#1

21-15-9
Power Snatch (75/55)
Double Unders

WOD #2

21-15-9
Sit-ups
Hang Cleans (135/95)

*rest exactly 2 minutes between workouts




Monday, January 7, 2013

Partner Super Saturday

With a Partner:

50 Strict Pull-ups
100 KB Swings (1.5 pood/1 pood)
200 Push Press (75/55)
300 Box Jumps
400 Tuck Ups
500 Double Unders

Strength:

10 Minutes to find 1RM Shoulder to Overhead





CF Main Site WOD from Jan 1st

5 Rounds for time: 

10 Toes to Bar
10 Wall Ball Shots
10 Snatch (75/55)




It's 2013!

For time:

20 Burpees
13 Thrusters (115/85)
20 Burpees
13 Thrusters (105/75)
20 Burpees 
13 Thrusters (95/65)
20 Burpees
13 Thrusters (85/55)
20 Burpees
13 Thrusters (75/45)



Mat Push Madness on New Year's Eve

5 Laps of Mat Pushes
10 Thrusters (135/95)
20 Clapping Push-ups
30 Air Squat 
5 Laps of Mat Pushes
10 Cleans (135/95)
20 Strict Pull-ups
30 V-ups
5 Laps of Mat Pushes
10 Push Press (135/95)
20 Tuck-ups
30 Super Girl/Man Rockers
5 Laps of Mat Pushes
10 Ground to Overhead (135/95)
20 Sit-ups
30 Hollow Body Rockers